Kellye Davis' Stress Free Living

TOPIC: Meditation on the Go

Feb. 26, 2013

Kellye Davis

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According to national neurological research centers, we have an average of 60,000- 70,000 thoughts a day. The number is on the higher end for people who deal with stress incessantly, or tackle what’s referred to as “monkey mind” (a mind that doesn’t’ know when to shut itself off or slow itself down).

There is a saying, “Stress starts in the mind and settles in the body.” Ironically, however, it’s also a place where “peace” can start, take root, and blossom when we use the right tools and remedies. Meditation is great tool for just that. The mental, physical, and emotional benefits of meditation include better breathing, increased blood flow and slower heart rate, and fewer anxiety attacks, headaches and migraines. The next time you find yourself in the midst of a busy day, try these (2-5 minute) “on the go” mini meditation tips:

OBJECT MEDITATIONTip: Visually bring your attention to an object around you — a candle flame, a photo, a flower, or anything you make a connection with. Allow your mind to get lost in whatever draws your attention to the object—its color, shape, or texture. Do this for two to five minutes as you take deep breaths. When finished, bring your attention back to normal awareness and feel the calm.

When to do it: while sitting at your desk, in between appointments, or waiting on a long line.

BREATHING MEDITATIONTip: Sit or stand, bringing your awareness to your breath. With focus, follow your breath as you breathe in and out. Imagine your breathing as if it were a wave in the ocean. Feel it as the tide goes in and out. Feel the sensation and flow and begin to count with each breath. Breathe in: count 1 (one); breathe out: count 2 (two). Do this for 20-30 full counts. Feel you your busy thoughts subside.

When to do it: before a meeting, while working at your computer, after an argument.

WORD MEDITATIONTip: Choose a word or phrase that represents tranquility and peace, like “tranquil” or “I’m at peace.” Repeat your word or phrase quietly to yourself, outwardly and inwardly. As you do this, try to focus only on the sound and feeling of your chosen word and nothing else. If thoughts come up other than your chosen word or phrase, gently redirect your attention back to your intention. Do this for 2-5 minutes and feel the difference.

When to do it: while waiting on a long line, before a meeting, while commuting to work. •

Kellye Davis is a certified yoga instructor and author of “The Bliss Principle: Easy Ways to Go From Stress to Peace.” For more, visit kellyedavis.com.